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10 Aug
by: Published in Uncategorized

Pre WOD:

Toes to Target
Pistols
V Ups
1:00 Bottom of the Squat Hold

WOD 1: For total time:

20 Front Squats (135/95)
20 Hanging Knee Raises

Rest 1 minute

16 Shoulder to Overhead (135/95)
16 Pull Ups (or Ring Rows)

Rest 1 minute

12 Power Clean (135/95)
12 Push Ups

Rest 1 minute

8 Back Squats (135/95)
8 Burpees

WOD 2: For total time:

20 Front Squats (135/95)
20 Toes to Bar

Rest 1 minute

18 Shoulder to Overhead (135/95)
18 Pull Ups

Rest 1 minute

16 Power Clean (135/95)
16 Handstand Push Ups

Rest 1 minute

14 Back Squats (135/95)
14 Burpees

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Just for you RA…

For those of you looking to get your competitions, there is a competition taking place shortly after my birthday (so not about me).  It’s at Ocean State CrossFit on September 6th.  This is a male/female partner with four different workouts.  For more information including standards…

Click here,

CG

==

09 Aug
by: Published in Uncategorized

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both people do the run

WOD 2:  For time:

10 Handstand Push Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with plate (45/25)

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From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

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Danielle Martin, David Clark liked this post
08 Aug
by: Published in Uncategorized

Triple Team WOD: 3 rounds for time:

1000M Row
50 Over the Box Jumps (24/20)
60 Burpees

Rest 1 minute between rounds

Partners can only switch exercises after each completed round and each partner has to do each exercise

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Well this is going to be easy…

It’s a team but almost an individual workout.  Almost easy, but should prove difficult if one of the exercises is not in your wheel house.  My advice would be too open up with what you are weakest and close with what you are strongest.

Birthday,

CG

==

Yony Bengtson liked this post
07 Aug
by: Published in Uncategorized

Pre WOD:

1 Leg KB Deadlift
Double/Triple Unders
KB Russian Twists

WOD 1: 5 rounds for time of:

200M Run
12 Russian Kettlebell Swings (24/16)

For every complete minute of time it takes you to finish the workout = 6 Sit Ups

Sit Ups need to be done to stop the clock

13 min cap

(At 10 minute you stop accumulating Sit Up reps)

WOD 2: 5 rounds for time of:

200M Run
12 Russian Kettlebell Swings (32/24)

For every complete minute of time it takes you to finish the workout = 3 Toes to Bar

Toes to Bar need to be done to stop the clock

13 min cap

(At 10 minute you stop accumulating Toes to Bar reps)

==

A lot to talk about…

Here is a list of things we are going to talk about next week:

Some funny looking faces in some funny looking pictures 
The drop-in Shmara* from Shmexas*
Custom Fit Meals
Upcoming competitions
Upcoming events
My birthday
My other birthday

Things are looking good for next week and beyond here on the blog!

Like always, stay tuned,

CG
==

* Original names and places have been changed

06 Aug
by: Published in Uncategorized

Pre WOD:

Straight Leg Raises
Directional Toes to Bar
1:00 Bottom of the Squat Hold

WOD 1: April 2012 Baseline: For time:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

Last done 4/7/14

WOD 2: April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats
40 Burpees

Rest 1 minute between exercises

Last done 4/7/14

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GameFace Media…

If you were here for the PR for Pat event, you surely noticed a gentleman with a camera the size of something that is pretty big for a camera.  Chris, the photographer from GameFace Media took (lots) of pictures of EVERYONE!  Click here if you have not seen them yet.  The link will bring you to the GFM Facebook page and all you have to do is ‘like’ the page to see the photos.  From here, feel free to download them, tag them, share them, use them on a certain super cool blog.

More pictures than your social media filters can handle,

CG

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Tatiane Bruno, Tina Walsh liked this post
05 Aug
by: Published in Uncategorized

Pre WOD: 15 mins to establish:

3 Push Press
5 Push Jerk

As heavy as possible

WOD 1: For time:

15 Pull Ups
15 Wall Balls (20/14)
15 Hanging Knee Raises
15 Ring Dips (or 1:00 top of Ring Dip Hold)
15 Cal Row
10 Pull Ups
10 Wall Balls (20/14)
10 Hanging Knee Raises
10 Ring Dips (or :40 top of Ring Dip Hold)
10 Cal Row
5 Pull Ups
5 Wall Balls (20/14)
5 Hanging Knee Raises
5 Ring Dips (or :20 top of Ring Dip Hold)
5 Cal Row

WOD 2: For time:

5 Pull Ups
5 Wall Balls (20/14)
5 Toes to Bar
5 Ring Dips
5 Cal Row
10 Pull Ups
10 Wall Balls (20/14)
10 Toes to Bar
10 Ring Dips
10 Cal Row
15 Pull Ups
15 Wall Balls (20/14)
15 Toes to Bar
15 Ring Dips
15 Cal Row

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Happy Hump Day everyone…

I have some good news and I have some bad news.  The bad news is that I cannot really tell you the awesome news!  The survey results are in and we are listening…some great changes happening at the gym in the near future. The good news is that you and I are both closer to my birthday…congratulations!  Things are getting pretty good for you via me.

Which is good2, 

CG

==

Steve Santiago Andujar liked this post
04 Aug
by: Published in Uncategorized

Skill: 4 rounds of:

10 V-Ups
10 Superman-Ups
10 One Arm Overhead Squats with KB

WOD 1: For total time:

4 rounds of:

2 Deadlifts (205/135)
5 Push Ups

3 rounds of:

2 Power Clean (185/115)
8 Burpees

2 rounds of:

2 Shoulder to Overhead (165/100)
10 Ring Rows

15 min time limit

WOD 2: For total time:

4 rounds of:

2 Deadlifts (275/185)
5 Handstand Push Ups

3 rounds of:

2 Power Clean (225/135)
3 Burpee Muscle Ups

2 rounds of:

2 Shoulder to Overhead (185/115)
10 Toes to Bar

15 min time limit

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Three weeks until my birthday…

My 30th birthday that is.  If you have been around long enough to watch me grow from a 28 year old boy into the 30 year old boy I will soon be, than you know that transformation has been adglhastic, which is a word I just made up that can only be defined as:  1)  The superlative form of having the privilige of seeing someone grow overtime.  (2)  Whatever the author defines this word to be as he deems it necessary at any point.  I, like a fine wine, have only gotten more expensive without actually providing any greater value of quality…

Which is pretty adglhastic if you ask me,

CG

==

 

Greta Bodenstab liked this post
03 Aug
by: Published in Uncategorized

Skill: 4 rounds of:

30 seconds Side Plank on each side
Good Mornings
Half Moons with Medball

WOD: EMOTM for 20 minutes:

Odd:

1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead

Even:  30 seconds of High Plank Hold

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Thanks again Bern Prince…

And a happy Monday to everyone.  Outside of it being the greatest month of ever and the greatest birthdays coming up, August will also bring the inaugural match for the Boston Iron.  Please click here to go to a website that can sell you tickets to the game.  If you have yet to come from under the rock you are living, please click here.

Now go put some sunscreen on,

CG

==

 

Erin Poders, Yony Bengtson liked this post
02 Aug
by: Published in Uncategorized

Team WOD 1: 8 rounds for time of:

8 Thrusters (95/65)
12 Pull Ups
16 Wall Balls
20 Kettlebell Swings (24/16)
24 Double Unders

Partners will perform alternating exercises

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Thank you guys…

Reebok CrossFit Back Bay was a-hopping yesterday and we are very glad to have the kind of community we have.  Yesterday was a fantastic day as well as a fantastic fundraiser.  A special thanks should go out to Bern Prince who put this whole event together.  Pat, we wish you nothing but a speedy recovery and great health.

My hat goes off to you,

CG
==

01 Aug
by: Published in Uncategorized

WOD: PRs for Pat: 20 min AMRAP of:

6 Power Clean (185/135)
12 Burpees
14 Toes to Bar
3 Reverse Wall Climbs

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Today is the day…

Come one come all!  This is going to be a fantastic community day at Reebok CrossFit Back Bay.  We will be having a crazy workout all day long.  There will be treats (but feel free to bring whatever you would like).  Some of the Boston Iron super athletes will be throwing down at 2 pm.  There will be an after party where everyone is invited.  The best part about it is that we are doing this for a great cause!

You guys rock!,

CG

==

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